30 Minute Glute and Leg Dropset Workout | Unilateral Supersets | At Home Workout

Grab dumbbells and a bench or sturdy chair for this 30 minute glute & leg at-home drop-set strength workout. Exercises are grouped together in a superset during today's workout. We will perform one exercise with dumbells for 60 seconds. After that exercise, we will immediately drop the weight to BW and continue a variation of that same exercise. Once we make the drop into the second exercise our muscles will be pretty fatigued. When needed, rest, take a few deep breaths, and then continue the exercise. Repeat that method until time. Each exercise is non repeat. For the unilateral supersets, we will hit one side and then the other. The recovery and transition time after each superset is only 15 seconds long, so if needed, take a longer break. This is a very very high volume metabolic workout, it should feel quite challenging by the end : )

Let me know how this leg workout goes in the comments below : )

Skip to 1:15 to begin workout
Total Workout time: Approx 30 minutes
Total Time with Stretching: Approx 34 minutes

The Workout
60 seconds each/15 seconds recovery
DB alternating lateral lunge
BW Cossack squat
-
DB Step Up, right
BW tow tap, R
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DB step up left,
BW toe tap, L
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DB Bstance RDL R
BW SL RDL R
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DB Bstance RDL L
BW SL RDL L
-
DB Bulgarian R
BW Bulgarian R
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DB Bulgarian L
BW Bulgarian L
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DB Squat/Lunge R
BW squat lunge R
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DB Squat/lunge L
BW squat/lunge L
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DB Bstance Hip Thrust R
BW SL Thrust R
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DB Bstance Hip Thrust L
BW SL Hip Thrust L
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DB HIp Thrust Burnout Giant set
(drop to BW if/when needed)


Add-ons to compliment this workout : )
15 Minute Cardio (Legs):    • 15 Minute Bodyweight Only Leg Cardio ...  
30 Minute Upper Body Tri-Sets:    • 30 Minute Upper Body Tri Set Workout ...  
15 Minute Lower Body Stretch:    • 15 Minute Lower Body Mobility Routine...  


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